1600 calorie intermittent fasting meal plan
1600cal, 112g protein, 107g net carbs, 71g fat, 20g fiber (per day)

Lunch Dinner
Mon
Salmon with tomato and herbs, couscous
Avocado tuna salad stuffed pepper, blackberry & granola parfait
Tue
Wed
Thu
Avocado tuna salad, milk
Chicken noodle soup, small granola bar, yogurt and cucumber
Fri
Sat
Rosemary chicken, roasted brussels sprouts, couscous
Pan-fried salmon, white rice, buttered broccoli

lunch prep - 3 days

Salmon with tomato and herbs
1. Salmon with tomato and herbs
455 cals, 35p, 3c, 33f (per meal)
  • ,
  • Olive oil
    2 1/4 tbsp (33mL)
  • Salt
    3 dash (1g)
  • Black pepper
    1/4 tbsp (1g)
  • Tomatoes, chopped
    2 1/4 plum tomato (140g)
  • Lemon juice
    1 1/2 tbsp (22mL)
  • Oregano
    1/4 tbsp, ground (1g)
  • Thyme
    1/4 tbsp, ground (1g)
  • Salmon
    3 fillet/s (6 oz each) (510g)
  • Onion
    1 1/2 tbsp chopped (15g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 400 F (200 C).
    2
    Sprinkle salmon with 1/3 of the olive oil, salt, and pepper.
    3
    Stir the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
    4
    Place each salmon fillet, oiled side down, atop its own individual sheet of foil.
    5
    Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
    6
    Place the foil packets on a heavy large baking sheet.
    7
    Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
    Couscous
    2. Couscous
    300 cals, 11p, 60c, 1f (per meal)
  • Instant couscous, flavored
    1 1/2 box (5.8 oz) (247g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Follow instructions on package.

    dinner prep - 3 days

    Avocado tuna salad stuffed pepper
    1. Avocado tuna salad stuffed pepper
    455 cals, 41p, 8c, 24f (per meal)
  • ,
  • Canned tuna, drained
    3 can (~6 oz) (516g)
  • Avocados
    1 1/2 avocado(s) (302g)
  • Lime juice
    1 tbsp (15mL)
  • Salt
    3 dash (1g)
  • Black pepper
    3 dash (0g)
  • Bell pepper
    3 large (492g)
  • Onion
    3/4 small (53g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
    3
    You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
    Blackberry & granola parfait
    2. Blackberry & granola parfait
    380 cals, 29p, 29c, 14f (per meal)
  • Blackberries, roughly chopped
    1 1/4 cup (180g)
  • Lowfat greek yogurt
    2 1/2 cup (700g)
  • Granola
    1 1/4 cup (113g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.

    lunch prep - 2 days

    Avocado tuna salad
    1. Avocado tuna salad
    435 cals, 41p, 6c, 24f (per meal)
  • Avocados
    1 avocado(s) (201g)
  • Lime juice
    2 tsp (10mL)
  • Salt
    2 dash (1g)
  • Black pepper
    2 dash (0g)
  • Mixed greens
    2 cup (60g)
  • Onion, minced
    1/2 small (35g)
  • Canned tuna
    2 can (~6 oz) (344g)
  • Tomatoes
    1/2 cup, chopped (90g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    Milk
    2. Milk
    300 cals, 15p, 23c, 16f (per meal)
  • ,
  • Whole milk
    2 cup (473mL)
  • dinner prep - 2 days

    Chicken noodle soup
    1. Chicken noodle soup
    285 cals, 14p, 31c, 9f (per meal)
  • ,
  • Condensed canned chicken noodle soup
    4 can (10.5 oz) (1192g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    Small granola bar
    2. Small granola bar
    240 cals, 5p, 30c, 10f (per meal)
  • ,
  • Small granola bar
    2 bar (50g)
  • Yogurt and cucumber
    3. Yogurt and cucumber
    325 cals, 37p, 26c, 7f (per meal)
  • Cucumber
    2 1/2 cucumber (8-1/4") (753g)
  • Lowfat greek yogurt
    2 1/2 cup (700g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.

    lunch prep - 1 days

    Rosemary chicken
    1. Rosemary chicken
    260 cals, 38p, 1c, 11f (per meal)
  • Boneless skinless chicken breast, raw
    6 oz (170g)
  • Garlic, minced
    1/2 cloves (2g)
  • Salt
    1/2 dash (0g)
  • Lemon juice
    1/2 tbsp (7mL)
  • Olive oil
    1/2 tbsp (7mL)
  • Rosemary
    1/4 tbsp (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
    2
    Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
    3
    Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
    Roasted brussels sprouts
    2. Roasted brussels sprouts
    240 cals, 8p, 12c, 14f (per meal)
  • Brussels sprouts
    1/2 lb (227g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    2 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    Couscous
    3. Couscous
    300 cals, 11p, 60c, 1f (per meal)
  • Instant couscous, flavored
    1/2 box (5.8 oz) (82g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Follow instructions on package.

    dinner prep - 1 days

    Pan-fried salmon
    1. Pan-fried salmon
    410 cals, 35p, 0c, 30f (per meal)
  • Oil
    1/2 tbsp (7mL)
  • Salmon
    6 oz (170g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    White rice
    2. White rice
    165 cals, 3p, 37c, 0f (per meal)
  • Salt
    2 dash (2g)
  • Water
    1/2 cup (118mL)
  • Long-grain white rice
    4 tbsp (46g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    Buttered broccoli
    3. Buttered broccoli
    270 cals, 5p, 3c, 24f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Butter
    2 tbsp (28g)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
    Fats and Oils
    Olive oil
    1/4 cup (55mL)
    Oil
    1/2 tbsp (7mL)
    Spices and Herbs
    Salt
    3/10 oz (8g)
    Black pepper
    1/12 oz (3g)
    Oregano
    1/4 tbsp, ground (1g)
    Thyme
    1/4 tbsp, ground (1g)
    Rosemary
    1/4 tbsp (1g)
    Vegetables and Vegetable Products
    Tomatoes
    2 medium whole (2-3/5" dia) (230g)
    Onion
    1 medium (2-1/2" dia) (103g)
    Bell pepper
    3 large (492g)
    Cucumber
    2 1/2 cucumber (8-1/4") (753g)
    Brussels sprouts
    1/2 lb (227g)
    Garlic
    1/2 cloves (2g)
    Frozen broccoli
    2 cup (182g)
    Fruits and Fruit Juices
    Lemon juice
    2 tbsp (30mL)
    Avocados
    2 1/2 avocado(s) (503g)
    Lime juice
    5 tsp (25mL)
    Blackberries
    1 1/4 cup (180g)
    Finfish and Shellfish Products
    Salmon
    24 oz (680g)
    Canned tuna
    5 can (~6 oz) (860g)
    Cereal Grains and Pasta
    Instant couscous, flavored
    2 box (5.8 oz) (329g)
    Long-grain white rice
    4 tbsp (46g)
    Dairy and Egg Products
    Lowfat greek yogurt
    5 cup (1400g)
    Whole milk
    4 cup (947mL)
    Butter
    2 tbsp (28g)
    Breakfast Cereals
    Granola
    1 1/4 cup (113g)
    Other
    Mixed greens
    2 cup (60g)
    Snacks
    Small granola bar
    4 bar (100g)
    Soups, Sauces, and Gravies
    Condensed canned chicken noodle soup
    4 can (10.5 oz) (1192g)
    Poultry Products
    Boneless skinless chicken breast, raw
    6 oz (170g)
    Beverages
    Water
    1/2 cup (118mL)
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